Supplemental Strength (Please Arrive Early)

Pendlay Row 5 x 5

3-4 Minute Rest Intervals

Weighted Pull Ups 5 x 7

3-4 Minute Rest Intervals

Workout of The Day

Benchmark WOD “Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats


For Beginners we modify this Workout “Another side of Angie”

5 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

For all levels we recommend a 1200 Meter Jog for Cool Down and Stretch Afterwards